Boxing, Kickboxing and Thai Boxing fundanentals. We train with gloves, focus mitts, speed bags, heavy bags, Thai Pads and sparring. We combine this with high intensity training using functional movements from gymnastics and weightlifting. Located in Plainfield, Illinois. Check here for out current schedule, next practice time will be listed below. We are a free club. Come join us! You can contact me by email under the "About Me" tab.

Tuesday, December 1, 2009

Back to some standup work

Back after a long holiday weekend, time to work off the feast. We had another mid-day workout on Monday. More focus on some the groundwork basics. We had to leave out some of the drills that we did last week due to Tony’s new tattoo, he got it on his shoulder and upper arm which prevented us from any work that might involve friction or grabbing those areas.Roll Call: TonyWarm-up:3 rounds – 10 pull-ups, 10 ring push-ups, hip stretch, 10 GHD sit-ups, 10 back (hip) extensionsMatt work (2min/1min each)

Knee running (forward, back then side to side)

Sit-out (from quarter position – alternating legs)

From knees to butterfly guard and back to knees – alternating sides

Defense Circuit 2min/30sec (2 circuits – 1 circuit each lead)

Maize ball

Rope line

Circuit 3min/1min (2 circuits – 1 circuit each lead)

Top and Bottom Bag

Speed bag

Heavy Bag 3min/1min

Left lead distance work (jabs, crosses and longer hooks)

Right lead distance work (jabs, crosses and longer hooks)

Inside work (hooks, uppercuts, crosses, etc)

Finisher (3 circuits)

75lb barbell clean 45sec

30 sec rest

Punch out on Heavy bag 35 sec

20 sec rest

Again we had to work around some limitations, Tony's shoulder and my foot, but we still got a great workout and some good quality work done. It was a relief to me to be able to do some actual work on the bags again even though I still have to watch how hard I'm pushing off my right foot (jumprope and some footwork drills are still out). Standup work definitely felt a bit awkward after so much time off.Keep moving and stay healthy.